SKILL
EMOM x 4
3-8 Strict C2B Pull-up/Pull-up/Banded Pull-up

Straight into..

EMOM x 4
3-8 Butterfly C2B/Pull-up/Ring Row

METCON
"Running Jackie"

For Time:
1,000m Run
30 Thruster (20/15)
30 Pull-up

Time Cap: 10:00

Intermediate Option
1,000m Run
50 Thruster (Light Bar)
30 Pull-up

Beginner Option
800m Run
35 Thruster
20 Jumping Pull-up